Sleep Doctor Reveals How to Beat Jet Lag — and How Long Recovery Really Takes

Few things dampen the thrill of arriving somewhere new like lying wide awake at 3 a.m. or nodding off over a welcome dinner. Luckily, your body clock isn't as stubborn as it might feel in those first bleary-eyed days.

The air might be getting cooler in the Northern Hemisphere, but some people are gearing up for an extra-long summer as the holiday season approaches. If you're planning to cross multiple time zones, you're probably already aware of the jet lag waiting for you when you land.

A woman dozing off on her suitcase handle at an airport | Source: Getty Images

Heck, you might even know it from experience. Whether you're a seasoned traveler or heading across borders for the first time, jet lag can be a real pain.

Michelle Drerup, PsyD, a behavioral sleep medicine specialist at Cleveland Clinic, explained that jet lag is a temporary disruption of the body's internal clock, and it's most likely to strike when you travel across multiple time zones.

"Jet lag happens when our internal body clock, or circadian rhythm, doesn't match the local time at our destination. For example, if you live on the East Coast and travel to Europe, you'll experience a significant shift in your sleep-wake cycle," said Dr. Drerup.

A sleepy traveler checks his boarding pass during layover | Source: Getty Images

In other words, it's a temporary sleep disorder in which your body's internal clock falls out of sync with the time cues at your destination — daylight, nighttime, and mealtimes.

Even though you've arrived somewhere new, your internal clock is still ticking along on home time, she noted. That disconnect can trigger restless nights, daytime drowsiness, sluggishness, irritability, and stomach troubles — and setting off already short on sleep only adds to the strain.

A recent study yielded a noteworthy finding: eastbound journeys tend to be harder to recover from than westbound ones. Still, while jet lag isn't entirely avoidable, there are ways to manage it, ease its severity, and shorten your recovery time.

A tired child sleeping on his father's lap while sitting on suitcases at the departure board | Source: Getty Images

"Recovery from jet lag typically takes about a day for each time zone crossed," Dr. Drerup said. "Depending on how far you're traveling, some people will be able to adjust easily, and it's not something everybody's going to experience."

Planning ahead is key. "If you plan for it, you can do most of your acclimatizing to your destination a few days in advance," said W. Chris Winter, neurologist and author of "The Sleep Solution: Why Your Sleep Is Broken and How to Fix It."

Here are a few tips to help you land on your feet.

A woman resting with a sleep mask in a plane | Source: Getty Images

Start With Good Sleep

Dr. Drerup stressed the importance of prioritizing good sleep in the days leading up to your trip. In the days before you fly, it may also help to ease your sleeping and eating routine closer to the hours you'll be keeping at your destination.

If you're heading east, she said nudging your bedtime slightly earlier ahead of the trip can be beneficial, although she acknowledges it isn't always realistic. She suggests putting your energy into healthy habits while you're traveling instead.

"Things like making sure you're staying hydrated, drinking a lot of fluids, but maybe limiting alcohol, which can worsen sleep quality and, uh, make you more dehydrated," Dr. Drerup said.

A man and a woman asleep during daylight | Source: Getty Images

Go for a Flight That Lands You During the Day

Where possible, choose a flight that arrives during daylight hours, as stepping out into the sun helps recalibrate your internal clock. "It jump starts you much more quickly," said Luxembourg-based sleep coach Christine Hansen.

Landing in the morning or early afternoon? A shot of caffeine can help you settle into the new schedule, as can having breakfast at the normal local hour. Forgoing dinner for the first night or two may also be worth a try.

According to a study published in Chaos, people who skipped their evening meal and ate a hearty breakfast saw their circadian rhythms adjust the fastest.

A young girl resting her feet on the armrest why lying down during a flight | Source: Getty Images

Avoid Alcohol and Caffeine on Your Flight

Dr. Jacqueline Brunshaw, director of psychology at Cleveland Clinic Canada in Toronto, recommends skipping it altogether. "When you combine alcohol with altitude, it makes you just feel even worse," said Dr. Brunshaw. "It's almost like a worse hangover effect when you land."

Dr. Drerup also cautions against relying too heavily on caffeine. While it may help you power through the day, she said, it can leave you tossing and turning when it's time for bed.

A man drinking coffee while working during a flight | Source: Getty Images

Jet lag may be an unwelcome travel companion, but it doesn't have to derail your trip. With a little preparation, a well-timed flight, and some smart choices in the air, you'll be better equipped to trade the grogginess for sightseeing, festive gatherings, and plenty of sunshine.

And while you're fine-tuning your travel routine, you might want to steer clear of the viral "airport theory" trend that has travelers cutting their arrival time dangerously close to boarding.